It’s pumpkin season! That cozy time of year when everything from muffins and breads to bagels, lattes, and coffee gets a pumpkin-inspired twist. If you haven’t already, take a peek at my Low FODMAP Finds for the Fall at Trader Joe’s for some seasonal favorites. But, if you’re following a low FODMAP diet, you might be asking yourself: Is pumpkin actually low FODMAP? Let’s dive in!
Is Pumpkin Low FODMAP?
Yes, pumpkin is low FODMAP when consumed in the appropriate portion. This means that, even though you are watching your FODMAP intake, you can enjoy pumpkin and many pumpkin-flavored products, including these delicious Pumpkin Spice Muffins.
The world of pumpkins, however, can be confusing! There are different types of pumpkins and – to make this even more difficult – winter squashes! Therefore, it’s worth taking a closer look at the portion sizes for each different type.
How to Navigate Pumpkins & Winter Squashes
Canned Pumpkin/Squash – this is what you will use for these muffins and many other recipes, such as pumpkin pie. The low FODMAP serving size is 1/3 cup.
Butternut Squash/Pumpkin – this is the kind often used in soup recipes; the low FODMAP serving size is 1/3 cup.
Kabocha Squash/Japanese or Kent Pumpkin – this is one of my favorites! It’s wonderful baked or roasted. I like to pair it with sauteed kale or chard, and the low FODMAP serving size is 1/3 cup.
Delicata Squash/Pumpkin – to my delight, this has recently been analyzed for FODMAPs, and the low FODMAP serving size is 1/3 cup. I love this cut into half moons and roasted with some fresh thyme. The peel is thin and edible, giving the roasted squash a nice crunch.
Acorn Squash/Pumpkin and Spaghetti Squash can be enjoyed in amounts up to ½ cup per meal, as this portion is low FODMAP.
Note – always check the Monash FODMAP Diet App as they frequently update their database, often changing the portion sizes or adding more varieties.
Low Fodmap Pumpkin Spice Muffins
Ingredients
- 1 cup oat flour you can purchase oat flour or blend oats in a coffee grinder
- ¼ cup sugar
- ½ tsp baking powder
- ¼ tsp baking soda
- 1/8 tsp salt
- ½ tsp pumpkin spice
- ½ cup canned pumpkin
- 1 egg
- 3 tbsp neutral vegetable oil sunflower or canola work well
- 2 tablespoons almond or lactose-free milk
- ½ tsp vanilla extract
- Cinnamon sugar to sprinkle
Instructions
- Preheat the oven to 375 degrees F. Mix dry ingredients (flour through pumpkin spice) in a large bowl.
- In a smaller bowl, mix the canned pumpkin, egg, oil, milk, and vanilla until well blended.
- Add the wet ingredients to the flour mixture.
- Spray a muffin tin with oil spray and pour the mixture to make 5-6 muffins. Sprinkle with cinnamon sugar and bake for 20 minutes.
- Let cool on a rack for 5-10 minutes and enjoy!
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Published October 23, 2023. Updated, November 10, 2025.
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
